Team SPIN, Gear Clinic and Social! TONIGHT!

Hey TEAM!

This is a friendly reminder that Coach Karl, the training captains, the mentors and I have a ton of activities for you all tonight!  Team SPIN will be held in only TWO sessions tonight from either 6:45 - 7:45 or 7:45 - 8:45.  Sign-up through the google doc to ensure your slot.  If you cannot attend, make sure you remove your name to open it up for others.  Here's the link (we are on Week 4):

https://docs.google.com/spreadsheet/ccc?key=0ApVapcBoID2KdDFjS1Uxc2toeGVPcmVIb296Ykc0LUE&usp=sharing

In addition to the SPIN tonight, Karl and I will be hosting a Gear Clinic from either 7:00 - 7:45 OR 7:45 - 8:30.  We will review the Tri Gear List we sent early in the year and have also attached to the email sent about this, discuss what and why you need certain equipment, and field any questions you may have related to Gear.  The clinic is completely optional, but will be available tonight, and we will continue to discuss gear throughout the year.

Lastly, we will be having a Social get together at Cowboy Jack's in Bloomington following the last SPIN session.  If you want to get a jump start on the team and head there early, go for it.  The majority of folks will start to arrive around 9 pm but there will always be a few who get there early after session one, or who might just skip practice all together to ride the bull instead (Note, Randall, Karl and I will be hosting a 'Ride the Bull' style SPIN session tonight to get you ready).

Here's the address:

Cowboy Jack's Bloomington, 2801 Southtown Drive, Bloomington, MN 55431

Hope all is well and Happy Training!

~Coach Nick

Yo Ho, Yo Ho, Off To Build a CORE We Go!

Okay folks, I am getting back to this whole blogging thing in addition to asking Karl, the mentors, and training captains to chime in once in a while.

Back in week 1, we talked about a little core work and the benefits that it can provide not only to your triathlon training, but also your everyday life.  I also discussed introducing Core Work at trainings once the weather gets a bit better outside.  As a review, here's that great Core Session courtesy of Tri Coch Jen Harrison out of Chicago that we went over.

Try to do this once a week now because once we get outside, we will start to do the whole sequence as a Team.

(Circuit 1)
-Plank for 10 - 60 seconds
-Move immediately to PushUps (Knee PushUps Okay) 5 - 20 reps
-Move to Reverse Bridge (Feet Extended, Butt Towards Ground, Hands Lifting Butt off ground) 10 - 60 seconds
-Move immediately to Dips (Bend elbows to lower butt to ground, you'll feel it in triceps) 5 - 20 reps
-Move to Straight Arm Plank for 10 - 30 seconds
-Move to Hovered Push-up for 5 - 15 seconds
Take 1 minute REST and REPEAT up to 4 times.

(Circuit 2)
-Right Side Plank (Elbow down OR Straight Arm) for 10 - 60 seconds
-Right Side Dip (Lower Hip to mat using side abs) for 5 - 20 reps
-Left Side Plank for 10 - 60 seconds
-Left Side Dip for 5 - 20 reps
-Move to Plank for 10 - 30 seconds
-Move to Plank with Right Foot Lifted for 10 - 30 seconds
-Move to Plank with Left Foot Lifted for 10 - 30 seconds
Take 1 minute REST and REPEAR up to 4 times

Happy Training!

-Nick

Weeks 1 and 2: Establishing a Routine and Setting Goals

The first few weeks of any training program are about two things: Establishing a routine and setting goals.  With the triathlon 4 to 5 months away, you have to plan the training into your daily lives to ultimately permit you success at the event.

Triathlon training works best if you start easy and build gradually: 20 minutes on your feet builds to over an two hours of running, 10 miles on the bike grows to over 60, and a few laps in the pool turns into thousands of yards in a session.  The mileage may seem easy at this time, but it will grow.  The most critical thing is to make sure you carve out the time each week to permit you to continue down the road to achieving your goals.

The early portion of a training program is also the time to establish your goals and to keep them at the forefront of your mind as you frame out your training each week.  Whether your goals are to just finish or to finish in a specific time, write down your goals and work with your coaches to set up your training to go after them.

After you establish your personal routine and determine your goals, everything else will fall in place.  Before you know it, you will be walking across the finish line as a ‘Triathlete!’

~Coach Nick

Welcome to the 2013 Summer TNT Triathlon Team!

It's official, the Twin Cities TEAM in Training Triathlon Teams will be kicking tomorrow at Olson Middle School in Bloomington, MN for the first official team practice.  We have an exciting season in store and as one of the head coaches for the Lifetime and Door County Teams this summer, I hope to stay connected with you all through our weekly trainings, email, random twitter messages and this blog.

Congratulations and Thank You for those who having taken the first step towards a better you and a better world for those who are fighting against Leukemia and Lymphoma.  I cannot wait to get to meet you all in the coming days!

Let's get it started!